Monday-Sunday 190805-11 – Competition

Monday 8/5
Rest Day

Tuesday 8/6
A. For time: 1 mile Run

B1. Bench Press Cluster 4×1.1.1.1, rest 10 seconds between each rep and 3 minutes between sets
B2. Alternating Dumbbell Bench Press 3×8/side

C. 20 minute AMRAP:
1 Deadlift (405/285 or 80% of max Deadlift)
10 Toes to Bar
15 Bar Facing Burpees

D. Strict Handstand Push Ups 5×10, rest as needed between sets

Wednesday 8/7
A. Jumping Overhead Squat 5×3 (45/33)

B. High Pull + Tall Snatch + Overhead Squat 3x(3+1+1)

C. Muscle Snatch + Snatch Balance + Overhead Squat 4x(2+2+2)

D. Barbell Row + Muscle Clean + Squat + Jerk 5x(3+1+1+3)

E. Behind the Neck Press 3×5, increasing

F. For time: 150 Echo Bike Calories

Thursday 8/8
Rest Day/Active Recovery

Friday 8/9
Warm Up
2 rounds:
5/side Thoracic Extensions
5 Lateral Box Step Ups
5 Yoga Push Ups

7-10 Empty Barbell Snatch Warm Up
A. Snatch 3×1 (85% of 1 RM)

B. Clean and Jerk 3×1 (85% of 1 RM)

C. Back Squat 5×3 (60% of 1 RM)

D. Clean Complex:
Clean Deadlift
Hang Power Clean (5 second hold above the knee)
Hang Squat Clean (5 second pause above the knee)
Squat Clean

E. 2 rounds of 7 minute AMRAP (at sustainable pace):
3 Ring Muscle Ups
6 Dumbbell Step Overs (2×50/2×35)
3 Dumbbell Thrusters (2×50/2×35)
Rest 5 minutes

Saturday 8/10
Warm Up
3 rounds:
5/side Lateral Box Step Ups
5 Strict Pull Ups with 3 second negative
15 Heavy Russian Kettlebell Swings

A1. Bulgarian Barbell Split Squats 4×5/side
A2. Scapular Floor Slides 4×10

B1. Dumbbell Reverse Lunge to Single Leg Romanian Deadlift 2×6/side
B2. Single Arm Bottoms Up Kettlebell Waiters Walk 2×150 ft/side

C1. Half Kneeling Dumbbell Overhead Triceps Extensions
C2. 25 GHD Sit Ups

D. 10 rounds:
30 second Row Sprint
30 second Rest

Sunday 8/11
7-10 Empty Barbell Snatch Warm Up

A. Snatch 3×1 (90% of 1 RM)

B. Snatch Pulls 3×3 (90% of 1 RM)

C. “Sevens”
7 rounds for time:
7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbow
7 Deadlifts (245/ 165)
7 Burpees
7 American Kettlebell Swings (32/24)
7 Pull Ups